Therapy for Panic Disorder
Did you know that one in every three people will experience a panic attack at least once in their life time? Panic attacks are so common that between 18% and 25% of all patients presenting to hospital emergency departments (EDs) with chest pains are sent home because they are actually experiencing a panic attack or have panic disorder.
What Is A Panic Attack?
A panic attack is a sudden episode of intense fear or discomfort that escalates quickly to breathlessness and hyperventilation. Common symptoms include heart palpitations, shortness of breath, dizziness, trembling, sweating, and a feeling of impending doom. Panic attacks can occur unexpectedly or in response to specific triggers, and may feel overwhelming. They are not physically harmful, and can be easily treated by a psychologist or counsellor familiar with cognitive behaviour therapy.
How Is A Panic Attack Different From Panic Disorder?
While panic attacks are isolated episodes, panic disorder is a mental health condition characterised by recurring, unexpected panic attacks and persistent worry about having more attacks. People with panic disorder become so fearful of having another panic attack, that they start restricting their movements.
In some instances, first they become fearful of leaving their neighbourhood, and then they fear leaving their home in case another embarrassing panic attack occurs. In other cases, people with panic disorder stop going to work or school altogether.
Panic disorder can significantly impact daily life, leading to avoidance of certain situations and increased anxiety. If you are experiencing frequent panic attacks and ongoing fear, reach out – you may benefit from panic disorder treatment and support.
What To Do During A Panic Attack?
Effective panic attack treatment focuses on both immediate strategies and long-term management. Remember that panic attacks are not a sign of danger, even if they make us feel that something is “very wrong”. Rather, they are a signal that your body has gone into fight-or flight mode and that it needs help calming down.
During a panic attack, try to:
- Practice slow, deep breathing. While a common sign of a panic attack is feeling like you can't breathe, it is important to remember that breathing quickly or hyperventilating does not help you get more oxygen in. Breathing slowly allows oxygen to more effectively enter the bloodstream from your lungs. This stops hyperventilation, but also returns blood to the prefrontal cortex (the thinking part of your brain), and disables the panic response.
- Ground yourself by focusing on your surroundings - e.g. look at a favourite tree, or a happy photo
- Use relaxation techniques such as progressive muscle relaxation that further your efforts to breathe slowly
- Remind yourself that the panic attack will pass
- After it passes, think about the triggers of your panic attack, and work through the fears that brought them about with a therapist or a friend.
HOW THERAPY CAN HELP
If you or someone you know is struggling with panic attacks or panic disorder, don’t hesitate to reach out for treatment. With scientifically backed strategies, recovery can occur quickly. Therapy will focus on understanding and preventing the immense anxiety that usually precipitate these attacks.
Cognitive Behavioural Therapy (CBT) is especially effective for short term relief, helping individuals understand their triggers, challenge negative thought patterns, and develop coping strategies. Early intervention and ongoing support can dramatically improve quality of life and reduce the frequency and intensity of panic attacks.
Need Help For Yourself or Someone You Care About?
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